Why is breakfast so

important?
• You need to refuel your
body to give you energy
for the morning because
overnight, your body has
gone 8-12 hours without
food.
• Your brain uses energy
from food and needs a
boost in the morning!
Breakfast is our first meal of the day which is eaten before we
start work or lessons at the school (06.00 – 10.00 a.m.)
Menu for the breakfast should be balanced and
contain some nutrients that your body needs.
Breakfast meal can be arranged based on our situation and it’s
better if the food include vegetables and fruits, grain product,
milk & alternatives, and meat & alternatives.
Vegetables and Fruit
Grain Products
• Fresh or frozen fruits and
• Bread and buns
vegetables
• Bagel, tortilla or pita whole
• 100% juice
grain muffins
• Canned fruit in juice
• cold cereal or hot cereal
• Salads
• Pasta, rice, or couscous
• Fresh Fruit

Meat & Alternatives

Milk & Alternatives • Cooked fish, shellfish,
poultry or lean meat
• Milk or fortified soy
• Tuna, salmon
beverage
• Eggs
• Yogurt
• Beans
• Cheese • Tofu
• Nuts & seeds
• Peanut butter
Breakfast menu which is usually used by
indonesian people
Why do people skip
breakfast?
 Not hungry

Too rushed Would rather

sleep

No breakfast foods
at home
No time
The benefits of
breakfast
• Give you energy to start your day
• Contributes to healthy eating habits
that can last a lifetime
• Decreases symptoms of hunger like
headache, fatigue and irritability
• Helps to maintain a healthy weight
• Increase your school/work
performance
 Tips for you
• If you don’t have the time for a proper
breakfast, have a piece of fruit or a
smoothie instead.
• Having a drink with breakfast is
important as we are recommended to
have on average 6 to 8 glasses of fluid
each day.
• Do some preparation for breakfast in
the night before, such us think about
the menu, prepared the ingredients
and the tools for making breakfast.
• Set your alarm clock to wake up a few
minutes earlier in the morning.
• For breakfast, it’s only 25 % from total
energy that we need each day.